Comparing Nutrients in 5 ounces Pine Nuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	33% 954kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	7% 5.1g	7.94% 5.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.14% 0.099g	0.078% 0.057g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.099g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 5.67g	g per day for Men 19-50 years
Fiber	14% 5.24g	35% 13.3g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13.2mg	12.3% 1.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	184% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	98% 7.84mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	242% 5.57mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	116% 815mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of Pine Nuts versus 5 oz of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pine Nuts vs Roasted Pecans:

• 5 ounces of Pine Nuts have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 7.2 times more Vitamin E than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans provide similar amounts of Vitamin B1 per five ounces.
• Both Dried Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pine Nuts vs Roasted Pecans:

• 5 ounces of Pine Nuts have 2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 4.5 times more Calcium and 5.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans contain similar levels of Copper per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pine Nuts have 1.7 times more Omega 6 and 1.4 times more Protein than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 1.3 times more Saturated Fat, 6.1 times more Omega 3 and 2.5 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per five ounces.